9 Essential Health Tips for When You’re Traveling

Jun 23, 2022

When you travel, it’s easy to get overwhelmed with the sheer amount of information. You need to know how to make sure that your trip is as healthy and safe as possible— not just for yourself but also for those around you. Traveling can be stressful at times, but don’t worry; we have put together 9 tips on healthful eating while traveling that should help ease some of the stress.

There are many things that people can do to stay healthy while traveling. Some of the most important tips include eating a balanced diet, getting enough sleep, and exercising regularly. It is also important to stay hydrated and avoid alcohol. Food plays a huge role in weight gain while traveling – try to avoid the fried food and sugary treats that are prevalent at most hotels or airports. Pack your own healthy snacks so you don’t have to rely on things from convenience stores that may be high in calories, fat and sugar. A good pre-departure checklist should be created so people can prepare for their trip before going places.

There are a few key things to keep in mind when traveling in order to stay healthy and avoid getting sick. First, it’s important to be aware that you’re at an increased risk for catching germs and viruses when you’re on the road. This is because your normal routine is disrupted, and you’re not as protected as you are at home. In addition, make sure to protect yourself from illness with the proper vaccinations. To reduce your chance of getting sick, carry hand sanitizer or wet wipes so you can freshen up when soap and water are not available. And lastly, keep your hands clean by washing them often with soap especially before eating! 

By following these 9 essential health tips, you can make traveling a healthier and happier experience for yourself. So get out there and explore the world, knowing that you’re taking care of your health at the same time.

1. Schedule a consultation prior to your trip

When you’re planning a trip, it’s important to schedule a consultation with your doctor prior to departing. This is the best way to ensure that you’re up-to-date on all of your vaccinations and preventive measures against malaria and other diseases.

Your doctor can also provide helpful advice on avoiding mosquito bites and tick bites during your travels. It is also important to be aware of the health risks associated with the areas you’ll be visiting, so be sure to consult your doctor before making any travel plans.

When traveling to a foreign country, it is equally important that you research the doctors and clinics at your destination. This will help ensure that you have access to quality healthcare if you become ill or injured while abroad. The Centers for Disease Control and Prevention (CDC) has a website with resources on finding healthcare abroad.

The CDC website also provides information on evacuation insurance, travel health insurance, and finding doctors and clinics in other countries. It is important to note that Medicare does not cover care outside of the United States under most circumstances; for exceptions visit their website. If you are covered by Medicaid, check with your state agency to see if international coverage is available.

The Australian Government website, Smartraveller also provides comprehensive information about immunization and staying healthy while traveling abroad. You can find a list of local doctors or hospitals at your destination embassy or consulate . Make sure to contact your GP for advice about international travel and illness symptoms at least a day before traveling, if possible

2. Sleep

It’s important to get at least 7 hours of sleep every night, whether you’re at home or traveling. Sleeping well is crucial for your health and can help prevent a host of problems, including jet lag and fatigue.

If you’re traveling long distances, consider adding a hotel stay in an international airport. This will allow you to get some extra sleep and reduce the amount of time you spend on planes or in airports.

Shutting off your phone and laptop earlier than normal can also improve your sleep quality. Electronics screens emit blue light which can interfere with our natural sleeping patterns. So if you want to get a good night’s sleep while traveling, try putting away your gadgets an hour or two before bedtime.

3. Walk

When you’re traveling, one of the best things you can do for your health is to walk as much as possible. Walking is a great way to get your body moving, and it’s also a fun way to see the sights around you. Plus, it’s free!

If you can’t find time to go for a full walk, try walking instead of taking the bus or taxi. You’ll get some exercise and save money at the same time. Another option is to take the stairs instead of the elevator–this is a great way to get in some extra steps with

out having to go out of your way.

If you’re looking for a more challenging workout, consider running. Just be sure to watch out for cars and other hazards when you hit the pavement! And finally, if you’re looking for an upper-body strength move that can be done anywhere, try push-ups. This foundational exercise will target your chest and shoulders muscles.

4. Eat breakfast

As the most important meal of the day, breakfast sets the tone for your day. Eating breakfast helps your digestion and provides you with energy to start your day. Breakfast is a great way to get vitamins and minerals, which can help you stay healthy on long flights, car rides, or backpacking trips. Some hotels offer breakfast for free, while others may require a certain price. If you are staying in a hotel and they don’t serve hot breakfast items like bacon, pancakes, or eggs, be sure to pack food from home. Breakfast is an essential part of any trip!

5. Drink plenty of water

Water is an essential part of our diet, and it’s especially important to stay hydrated when we’re traveling. Air in a plane is far less humid than the air at home, so this can lead to dehydration. Try to avoid dehydration by carrying around a water bottle and staying hydrated throughout your travels. It is important to drink plenty of fluids while traveling, especially on long flights. When you’re not in your home environment, your body isn’t as good at regulating its own fluid levels, which can lead to dehydration. In fact, many people don’t realize they’re dehydrated until it’s too late. To avoid this problem, try to drink 8 ounces of water every hour you’re awake. This will help keep you hydrated and feeling your best.

In addition to drinking lots of water, it’s also a good idea to moderate your alcohol intake. Alcoholic drinks can further dehydrate you, so it’s best to save them for after your flight or tour rather than drinking them during the trip itself. Remember that dehydration can make you feel tired and ill, so be sure to stay well-hydrated throughout your journey!

6. Limit the sweets and alcohol

It can be hard to stick to your health goals while traveling, but it’s important to try your best. Here are a few tips for eating healthy and avoiding alcohol:

  1. Try not to drink alcohol, especially if you’re at high altitudes. Alcohol makes it more difficult for cells to absorb oxygen, which can worsen altitude symptoms.
  2. Dehydration is common when traveling, so avoid drinking alcohol because it dehydrates the body faster than water does.
  3. Alcohol is empty calories and not filling, so you’re more likely to overeat if you drink alcohol regularly.
  4. Drink wine or spirits during lunch and dinner but not both meals–this will help reduce your calorie intake overall.
  5. Avoid cocktails and mixed drinks because they tend to contain a lot of sugar (and thus calories).
  6. Sugar-sweetened mixed drinks are not good for you, so count them as your daily indulgence or avoid them altogether if you want to stay on track with your diet goals

7. Eat healthy food

It is no secret that we should all try to eat healthy foods as often as possible. After all, our health is our most valuable asset! But it can be tough to stay on track when we’re traveling, especially if we’re not used to eating out all the time. It’s always a good idea to stay healthy while traveling, and that includes taking your vitamins and supplements. Airborne is a popular supplement that helps promote health, but the effectiveness of Airborne and other supplements is still being researched. However, they may play a role in preventing or treating COVID-19. Here are a few tips for making healthy choices when you’re on the go:

  • Choose dishes with plenty of fresh fruits and vegetables.
  • Try to eat out with meals that come with a lot of fruits and vegetables.
  • Always bring your own snacks when you travel! This will help you avoid spending money on plane food or getting stuck without anything to eat.
  • When craving a snack, opt for fruit smoothies over French fries.
  • Try to eat healthy alternatives when we want to have a quick snack or meal away from home.
  • Snacks should be packed in order to avoid spending money on plane food or getting stuck without anything to eat .

8. Wash your hands

It’s important to wash your hands often, especially when you’re traveling. By following these simple tips, you can help keep yourself healthy and safe:

  • Wash your hands with soap and water for at least 20 seconds.
  • If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol.
  • Carry wet wipes or hand sanitizer so you can freshen up when soap and water are not available.
  • Avoid touching your eyes, nose, and mouth.

9. Don’t overdo it

When you’re traveling, it can be easy to overdo it. You’re in a new place, with new sights and sounds and experiences to enjoy, and sometimes it’s easy to forget your body’s limits. But remember: you don’t want to end up sick or exhausted from your trip! Here are nine tips for avoiding overexertion when you’re on the road:

  • Pace yourself – Don’t try to do too much too quickly. Enjoy the new sights and sounds at a leisurely pace, and take breaks when you can.
  • Listen to your body – If something doesn’t feel right, don’t push yourself; rest instead until you feel better.
  • Stay hydrated – Drink plenty of water (or other fluids) throughout the day, especially if it’s hot outside or you’re doing a lot of walking or climbing stairs.
  • Avoid alcohol and caffeine – They can dehydrate you more quickly than normal drinks, so drink extra water when consuming them.
  • Eat light meals – Heavy or spicy foods can upset your stomach while traveling; go for lighter fare whenever possible..
  • Get plenty of sleep – A good night’s sleep will help keep your energy up for sightseeing the next day.
  • Dress appropriately – Wear comfortable clothes and shoes that will allow you to move easily, and avoid strenuous activities in extreme weather conditions.
  • Use sunscreen – Even when it’s cloudy, the sun can still cause skin damage; wear sunscreen every day, even if you’re only going to be outside for a short time.
  • Take care of your health – If you start feeling sick or run down while traveling, take some time to rest until you feel better.


Written By: Frances De Guzman

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